Warm Up (600): 2 rounds 100 swim/100 drill/100 kick Set (400) 4 x 100 IM on 1:45 ...odd 100's drill ...even 100's swim Set (2100): 400 IM on 7:00 6 x 100 free ...3 on 1:25, 3 on 1:20 300 IM on 5:00 4 x 150 free on 2:00 200 IM on 3:00 Cool-down (300) 100 kick 200 easy swim |